I know you dont know much about AAS, or cycling, but would you know what the best routine would be for coming off a cycle? Since my test levels wont be where they were on cycle, im obviously gonna lose gains. I wanna try doin heavy, 3 rep stuff to keep the strength, but i feel like 1 top set wont be enough and thats where I think ive messed up with my last cycles. I wanna do this strength consolodation, but I come off cycle in 6 days so I need it quick
lol
My goals are to keep as much strength and size as possible. but strength is more important
Well, thats not that difficult. I am assuming your main lifts are squats, deads and bench, right?
So, have a 4 day layout.
Day 1 = Deads + Core
Day 2 = Bench + Pull-ups (weighted if possible)
Day 3 = Off
Day 4 = Squats + Pull-ups (yes, do them 2x a week)
Day 5 = Some heavy rows (your pick here) + 2 PC exercises (choose from: Glute Ham Raises, Romanian Deadlifts, Pull Throughs and Dumbbell Swings) + Core
Day 6 = Off
Day 7 = Off
Day 8 = Repeat
So the way this will pan out is that you will have Deads, Squats and Bench progressing a'la The Singles Scene. The rest of it, is up for grabs. I am sure you've read up on
Single, Double and Triple Progression.
Firstly, please have a look at the article I linked above. What I am going to summarize next is just the "jist" of the article. You need to have your shit together so that you can make the most out of this.
Ok so lets go back to basics with this whole SDT Progression, alright?
Firstly, you need to set up a base volume and a base weight. Let me give the example of Dumbbell Rows.
So, given that you need a BASE volume and a base weight to start off, you are conservative and for Week 1 you do: 100 x 5 x 3 (oh, I always write weight x reps x sets...so don't get confused).
Week 2 you have plenty of options. You can either increase weight, increase sets, or increase reps per set. If you manipulate only one variable, that single progression. If you manipulate two variables, it's double progression. If you manipulate all three variables it's triple progression.
Week 2 you end up doing: 100 x 6, 100 x 5, 100 x 5 and then 105 x 2
So you added 1 rep to the original base volume plus you added an extra set PLUS you did the 4th set with a heavier weight - so in short you just did TRIPLE PROGRESSION.
Week 3 is gonna be tough. You need to beat Week 2 with the same SDT Principles.
You manage to do:
100 x 6 x 3, 105 x 4, 105 x 2
You added reps (single progression) and you added an extra set but there was no weight increase from Week 2 so you ended up doing Double Progression.
Let's say Week 4 is the bomb. You crank out:
100 x 7
100 x 6
100 x 6
105 x 5
105 x 2
110 x 3
This is triple progression. That's it. You cannot do anymore in Week 5. Fine.
So week 5 will be going back to the same base volume which you started out with BUT you have to take a heavier weight this time. So,
Week 1 = 100 x 5 x 3 <<-- base volume
Week 5 = 110 x 5 x 3 <<-- new weight at the same base volume
Rinse and repeat
Does this make sense?
So, with the above template, you have to do the same drill on all the exercises except for Squat, Bench and deadlift.
Does this make sense to you?
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